Buzz
Every time I mention I'm a runner, it's almost guaranteed that someone will warn me about the risk of ruining my knees. Despite the widespread belief that running harms your knees, there's very little solid proof to back it up.
“You’re not going to wear out your knees by running,”” stated Cordelia Carter, an orthopedic sports surgeon at NYU Langone.
In fact, there's substantial evidence showing that running can actually protect your knees—a wonderful bonus alongside all the other benefits that come with consistent physical activity.
While there’s no single solution to prevent injury during exercise, it’s crucial to acknowledge that running, although beneficial for many, requires awareness of potential injury risks. Understanding your body’s strengths and limitations is key. As Carter mentioned, some individuals seem naturally predisposed to run without injury, while others face more challenges.
What do we actually know about the impact of running on knee health?
Runners tend to experience lower rates of knee arthritis
One of the first indications that running might not be as damaging as previously thought is the fact that, when comparing runners to non-runners, runners are statistically less likely to develop knee arthritis. A 20-year study found that 20% of runners and 32% of non-runners showed signs of arthritis in their knees on X-rays. While some argue that runners who develop knee injuries might stop running and thus be counted as non-runners, a separate study involving 2,000 participants revealed that both current and former runners had a lower likelihood of developing knee arthritis.
If knee pain caused people to quit running, we would expect to see a higher rate of arthritis among former runners, not a lower one.
Running might enhance the strength of cartilage in our knees
Recent research suggests that the protective benefits of running could be linked to its role in strengthening the cartilage in our knees. Previously, it was believed that cartilage had only limited capacity for self-repair, and the repeated impact from running would wear it down, leading to arthritis. However, animal studies have shown that animals who run develop thicker cartilage compared to those who do not.
A study published last year explored whether this phenomenon also applies to humans. The researchers analyzed data that tracked the forces exerted on the knee during running and used this information to simulate the potential effects on cartilage.
The simulation considered two possibilities: one in which cartilage had limited self-repair ability and another where it had a more robust capacity for repair. The results indicated that, had cartilage only a limited ability to repair itself, we would observe knee arthritis in nearly all runners, as well as many daily walkers. However, this does not align with real-world arthritis statistics. In reality, the data supports the scenario where cartilage can repair itself more effectively.
Runners may still experience knee pain if their training regimen is improper
While there’s plenty of evidence supporting the idea that running benefits knee health, it doesn’t mean runners are immune to knee issues. One common condition, known as 'runner’s knee,' can lead to discomfort and may require physical therapy. Adjusting your training plan is often necessary to avoid this. As Carter explains, if your routine solely revolves around running every day, the chances of injury are quite high.
Runner’s knee can arise from various factors, such as muscle imbalances, gait abnormalities, or a sudden increase in mileage. That’s why it's crucial to be mindful of how you boost your training intensity. It's also essential to ensure your shoes offer proper support and to replace them when they start to wear down.
When runner’s knee is caused by a muscle imbalance, physical therapy is often the recommended treatment. Commonly affected muscles include those in the core, hips, and pelvis. According to Carter, the key to treatment lies in balancing muscle groups, especially targeting the ones that aren’t being fully utilized. 'Runners tend to overuse certain muscles while neglecting others,' Carter notes.
Incorporate cross-training and strengthening exercises
Preventing muscle imbalances that lead to knee pain requires a comprehensive approach to your training. This includes a mix of exercises such as strength training and varied cardio workouts, allowing ample time for rest and recovery, and gradually increasing the intensity or mileage of your workouts.
Carter often recommends yoga as a great way to strengthen the core and introduce rotational movements that running alone doesn’t offer. These benefits can help prevent injuries. 'I treat yoga like a form of home physical therapy because of the strengthening exercises,' Carter explained.
